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Last Updated on November 2, 2022
It is normally good to eat a good meal after working out to help kick start the processes to help you recover from exercise. You need to replenish your body with micronutrients and macronutrients to help your body function and rebuild.
One of the last things you want your meal to do after working out is for you to bloat. As common as it is for some meals to make you feel totally bloated, there may be various reasons why your meals are making you feel bloated.
Some reasons why you may bloat after a meal could be the fact that you may be eating a large meal, it could be due to the fact that your meal may be high in salt, in fiber or in FODMAP foods. FODMAP foods contain carbohydrates that build up in our gut and have a hard time absorbing.
Here are 7 meals that don’t make you feel bloated after working out:
- Pan Fried Fish with Grilled Plantain
- Kefir Yoghurt with Blueberries and raspberries
- Roast Chicken with Roast Eggplants
- Egg Omelette with Prawns, Tomatoes and Bell Peppers
- Quinoa Salad with Feta, Spinach and Cucumber
- Sirloin Steak with Grilled Zucchini
- Tofu and Pak Choy Stir Fry with Rice
Pan Fried Fish with Grilled Plantain
Pan fried fish is a great choice if kept lightly seasoned since it is a small volume food if you are choosing a smaller fish like sea bass, and it is rich in Omega 3. Plantain are also rich in carbohydrates, vitamin B6 and magnesium, which are all important for muscle function.
Kefir Yogurt with Blueberries and Raspberries
Kefir yogurt is a rich source of probiotics, which can help aid digestion, weight management and mental health too. They are also a good source of complete protein as they contain all of the essential amino acids. Blueberries and raspberries are great fruit sources of carbohydrates and are one of the more popular sources of antioxidants, which are important at tackling free radicals.
Roast Chicken with Roast Eggplants
Roast chicken is a great cost friendly source of complete protein containing all of the essential amino acids needed to help you recover your muscles and the rest of your body from hard training. Eggplants are also low in calories and its purple skin is a source of compounds that act as antioxidants in our bodies.
Egg Omelette with Prawns, Tomatoes and Bell Peppers
Eggs are a cheap and versatile source of protein and combine well with prawns if you want to add another good source of omega 3. Bell peppers are also rich in vitamin B6, which is important for the formation of red blood cells. Tomatoes are rich in vitamin B9 which is important for healthy tissue growth and cell function.
Quinoa Salad with Feta, Spinach and Cucumber
Quinoa is a great source of iron, zinc and magnesium, which are crucial for muscle function and healthy red blood cells. Feta is a cheese that is rich in essential amino acids, which your body cannot make and also vitamin B12, which is important for energy production.
Sirloin Steak with Grilled Zucchini
Beef sirloin steak is one of the best sources of a form of iron called heme iron, which is very bioavailable and important for anyone doing endurance training, but still important for people who do other forms of exercise too. Zucchini are rich sources of both soluble and insoluble fiber, which should help with digestion too.
Tofu and Bok Choy Stir Fry with Rice
Tofu is a great vegan source of protein that contains all the essential amino acids needed in the human body for all sorts of physiological processes. Bok choy contains calcium, phosphorus, zinc, magnesium and vitamin K, which can all help support bone health after exercise too.
Regardless if you are shopping for the best shoes for lifting weights and running or which meals after lifting weights, It’s important to make the right decisions to make the most out of your health and fitness goals.